The Ultimate Guide to Protein: Why Most People Aren’t Getting Enough And Why It Matters More Than Ever

If you’ve been following the recent updates to USDA guidelines, you’ve probably noticed that protein is having a moment.

From fitness influencers highlighting the benefits of a high-protein diet to physicians rethinking outdated recommendations, the conversation has clearly shifted. What was once considered a niche type of diet mostly for athletes is now considered supportive of overall health, performance, and longevity for nearly all adults.

A high that's "high" in protein, which really just means it covers your body's needs for this essential macronutrient, is foundational for strength, metabolic health, recovery, and resilience.

Yet confusion still lingers about important questions, including:

• How much protein do I need?
• Are the old protein recommendations (0.8 grams per kg of body weight) enough?
• Is high protein bad for your kidneys?
• Does protein timing really matter?
• And what’s the difference between types such as collagen protein vs. whey protein?

In this science-backed guide, we’ll cut through the noise and answer these questions clearly and practically. We’ll explore protein requirements by age, activity level, and goal, all grounded in both ancestral eating patterns and the latest modern research.

Why Humans Evolved to Prioritize Protein

If you look at traditional hunter-gatherer societies and ancestral diets, one pattern is clear: when animal foods were available, they were prioritized over plants.

Based on one large study, an estimated 73% of hunter-gatherer populations consumed the majority of their calories (more than 50%) from animal foods like fish, meat, and organs like liver, even when they lived in plant-rich environments. 

Additionally, no hunter-gatherer population was found to be largely dependent on gathered plant foods, whereas 20% were found to be highly or solely dependent (providing between 86–100% calories) on fished and hunted animal foods.

We also know that men routinely went on high-risk hunts, sometimes traveling long distances and facing significant danger, just for the nutritional payoff of meat and other animal parts, including organs and fat.

Why? Because the human body needs protein to surivive—and a relatively high amount of it. We evolved to require nine "essential" amino acids that we cannot manufacture ourselves, which we must obtain from food.

This evolutionary pattern aligns with the Protein Leverage Hypothesis, which suggests that humans are biologically driven to eat until their protein needs are met. To put it another way: humans were meant to eat meat and animal parts.

Over the past several thousand years, our biology hasn’t changed much, yet our food environment definitely has. And when diets are diluted with refined carbohydrates, sugar, and fats but lack protein, we unconsciously overeat to try to meet our needs.

Today, the average adult living in industrialized countries like the U.S gets about 60% or more of their daily calories from ultra-processed foods, which are typically low in protein. No wonder nutrient deficiencies are so common.

In many cases, neglecting protein in favor of sugar, carbs, and processed fats results in:

• Persistent hunger
• Increased caloric intake
• Greater fat gain
• Higher for obesity
• Metabolic dysfunction

What Protein Actually Does in the Body (Beyond Muscle)

High-protein eating is often linked to muscle growth and weight loss, but protein’s roles in the body extend beyond the gym and dieting.

Every cell in your body relies on amino acids, which are the "building blocks" of protein. Protein certainly does build and repair muscle tissue, but it's also required for:

• Enzyme production
• Hormone synthesis
• Immune cell development
• Neurotransmitter balance
• Detoxification pathways
• Connective tissue integrity
• Skin, hair, and nail structure
• Gut lining repair

Something else that makes protein different from fats and carbohydrates is that our bodies have no dedicated protein storage system.

We can store glycogen from carbohydrates, and we can store body fat, but we don't have a dedicated storage depot for amino acids. That’s why regular protein intake is so important.

When protein intake drops too low, the body doesn’t simply “make do.” Instead, it breaks down muscle tissue to release amino acids that can be used for functions like immune defense, hormone production, and cellular repair.

This is a survival mechanism, one that likely helped humans endure periods of famine or food scarcity throughout history. But relying on muscle breakdown to meet basic physiological needs is not a sustainable path to long-term health.

The Outdated RDA vs. Modern Protein Recommendations

For decades, the official Recommended Daily Allowance (RDA) for protein sat at 0.8 grams per kilogram of bodyweight. That number represents the minimum amount required to prevent protein deficiencies and negative health outcomes in adults who are mostly sedentary.

However, this number doesn't represent optimal intake for a large percentage of adults, especially:

• Athletes
• People who are generally active
• Aging adults who need protein to maintain muscle mass and bone density
• People trying to lose fat
• Anyone managing stress or illness
• Those who are focused on longevity

In 2025 and afterward, guidelines for protein intake began to change. 

Newer recommendations increasingly suggest that adults should get more protein than we previously thought, such as 1.2–1.6 grams/kg of body weight (or up to 0.7 grams per pound), which is a more realistic baseline for health, performance, and resilience.

Let’s put that into perspective.

A 150-pound person (68 kg) would need:

• 82–109 grams of protein/day when following the newer guidelines
• About 54 grams/day when following the old RDA, which is nearly half the amount 

That’s a major difference, yet most people still aren’t hitting the higher range.

If you weigh a different amount, here are what the newer protein guidelines suggest:

• 120 lbs: Aim for 66–88 grams per day
• 180 lbs: Aim for 99–131 grams per day

Protein Requirements by Age: Why Needs Increase Over Time

For aging adults, protein is a longevity tool.

After age 30, muscle mass begins to gradually decline. After age 40-50, the loss accelerates at approximately 1% per year. This age-related decline in muscle is known as sarcopenia.

Complicating matters further is something called anabolic resistance, which describes the reduced ability of aging muscle tissue to respond to protein and stimulate muscle protein synthesis.

Younger adults can stimulate muscle protein synthesis with about 20 grams of protein per meal. But older adults often require 30–35 grams per meal to achieve the same effect. The amount of protein that allowed you to stay in good shape and maintain muscle in your 20s and 30s may no longer be enough in your 50s or 60s. 

In other words, as we age, we need more protein, not less.

Higher protein intake supports many aspects of health that are linked to longevity and better quality of life in older age, including:

• Muscle preservation
• Bone density
• Metabolic rate
• Fall prevention
• Immune resilience

Protein for Weight Loss and Body Composition

One of the most consistent findings in nutrition research is that higher protein diets improve fat loss while preserving lean mass.

Protein increases satiety, stabilizes blood sugar, and has a higher thermic effect (meaning the body uses a lot of calories to metabolize it) compared to carbohydrates or fats.

In practical terms, that means that when you eat a higher protein diet:

• You feel fuller longer
• You’re less likely to overeat
• You burn more calories digesting it

This aligns directly with the Protein Leverage Hypothesis, which states that when protein intake is sufficient, appetite naturally regulates.

For anyone who's focused on eating more protein for weight loss, increasing their intake toward 0.5–0.75 grams of protein per pound of body weight (1.4–1.6 grams/kg) often improves weight loss results even without requiring extreme calorie restriction.

Daily Intake vs. Per-Meal Distribution

Total intake of protein each day matters, but so does timing and distribution.

Muscle protein synthesis appears to work best when protein is consumed in doses of approximately 30–50 grams per meal, depending on body size.

So instead of consuming 10 grams at breakfast, 15 grams at lunch, and 60 grams at dinner, a more effective strategy is evenly spaced out, protein-forward meals.

For example, a smart way to hit your protein goals and to distribute protein throughout your day would be to aim for:

• Breakfast: 30–40 grms
• Lunch: 30–40 grams
• Dinner: 30–40 grams

This approach supports stable energy, appetite control, blood sugar balance, and muscle maintenance and recovery.

Protein Quality: Animal vs. Plant Sources

When discussing protein quality and not just quantity, it comes down to amino acid completeness and bioavailability.

Animal proteins are considered "complete" proteins because they contain all nine essential amino acids that we must get from our diets. Animal proteins are also:

• Highly bioavailable
• Provide greater leucine density (a type of amino acid), which helps with muscle stimulation

Plant proteins, on the other hand:

• Often lack one or more essential amino acids
• May require combining sources
• Typically contains lower leucine content per gram

So what's the best protein for muscle growth? Overall, animal protein is usually superior because it's higher in certain amino acids and provides more protein per calorie than most plants.

Interestingly, data show that although poultry and meat account for less than 4% of total calories in the American diet, they deliver a disproportionately large share of key nutrients like B vitamins, zinc, iron, and high-quality protein.

This doesn’t mean plant foods are useless, but it does mean that animal sources tend to deliver more complete amino acid profiles per calorie.

Debunking the Anabolic Window Myth

You’ve probably heard that you must consume protein within 30 minutes of finishing a workout. But is there any truth to that claim?

We now know from recent research that the “anabolic window” is wider than once believed.

Muscle sensitivity to protein remains elevated for several hours post-training. And eating enough protein consistently matters more than eating protein right away after a workout.

The timing myth has overshadowed the more important factor we should focus on: total protein intake. If you want to remain strong and healthy, here's what actually matters:

• Hitting total daily protein targets every day (or most days)
• Pairing protein with resistance training
• Consuming enough leucine per meal, which eating animal protein helps with

Addressing Protein Controversies

Is High Protein Bad for Your Kidneys?

Among people with existing kidney disease, protein intake must be monitored. But in healthy adults, current research does not support the idea that higher protein intake causes kidney damage.

Does Protein Accelerate Aging or Cancer?

Concerns about protein contributing to diseases often stem from misunderstandings about growth pathways like mTOR.

Protein does stimulate growth and repair, but context is important. For aging adults, eating enough protein supports muscle preservation, immune function, and resilience, all of which correlate with improved health outcomes.

Overall, consuming enough protein is the real goal, since protein deficiency is a bigger concern for the majority of adults than eating too much protein.

Where Bone Broth and Collagen Protein Fit In

Now, let's discuss some key differences between different types of popular protein powder supplements: Collagen protein vs. whey protein vs. bone broth protein.

You might assume these are interchangeable muscle-building protein powders. However, each one is different and offers a unique mix of amino acids and other nutritional benefits.

Bone broth protein, such as Ancestral Supplements Protein Powder, is especially rich in:

• Collagen types I and III
• Glycine
• Proline
• Hyaluronic acid
• Glucosamine
• Chondroitin

These nutrients help support joints, connective tissue, gut lining integrity, skin elasticity, and muscle recovery. 

That said, bone broth protein is complementary to other protein sources, but ideally not a replacement. For example, it can help support structural tissues while whey or whole-food proteins optimize muscle protein synthesis.

Whey + Collagen Synergy for Connective Tissue Support

Not all proteins serve the same purpose in the body.

Whey protein is rich in leucine and the full spectrum of essential amino acids, which makes it highly effective for stimulating muscle protein synthesis. This is why whey is considered one of the best proteins for muscle gain.

Collagen, including what's found in bone broth protein, has a somewhat different but equally important role. Collagen protein is rich in amino acids like glycine and proline, which are critical for:

• Tendons
• Ligaments
• Fascia
• Cartilage
• Skin
• The gut lining

However, collagen is lower in certain amino acids like tryptophan and contains less leucine than whey. That means it is not ideal as a standalone protein for building muscle, although it can help with this, too. Instead, it shines more as a complement.

Recent research suggests that combining whey with collagen (such as from Ancestral Protein Powder) can support both muscle tissue and connective tissue simultaneously. 

This matters because strength depends not only on muscle fibers, but also on the durability of the tissues that anchor and support those muscles. Athletes, aging adults, and active individuals place stress on their tendons, ligaments, joints, and fascia—and if those tissues are under-supported, performance and recovery can suffer.

This is where bone broth protein fits in.

A high-quality grass-fed Bone Broth Protein provides collagen, along with other naturally occurring compounds, that help round out the picture:

• Whey or whole-food protein supports muscle protein synthesis
• Bone broth protein supports connective tissue, joints, and gut integrity
• Together, they create a more complete and resilient protein plan.

Introducing a More Enjoyable Way to Fill the Gap

For those seeking a clean, digestible protein option to complement a healthy diet, our grass-fed, pasture-raised Bone Broth Protein Powder offers a practical solution, as it's:

• Rich in collagen types I and III
• Sourced from grass-fed cattle
• Dairy-free
• Gluten-free
• Legume-free

When paired with a high-quality whey protein or whole-food animal protein intake, bone broth protein becomes a powerful addition to a comprehensive tissue support strategy.

Bone Broth Protein Powder is now available in two new flavors designed to make daily use effortless: 

• Vanilla Chai: Warm, comforting, and versatile. Perfect blended into smoothies, stirred into oatmeal, or enjoyed as a cozy afternoon drink.
• Mocha: Coffee-inspired and ideal for morning routines. A great way to combine your protein strategy with your favorite ritual.

Bone Broth Protein Powder users consistently report benefits like:

• Improved digestion
• Better recovery
• Joint comfort
• Enhanced skin and hair quality
• Reduced post-training stiffness

Real-World Application: Building Your Protein Strategy

Here’s how to put it into action.

Step 1: Calculate Your Target:
Multiply your bodyweight in kilograms by 1.2–1.6. To get your bodyweight in kilograms, divide your weight in pounds by 2.2.

Step 2: Distribute Protein Evenly:
Ideally, aim for 30–50 grams per meal, rather than only having one meal with a lot of protein.

Step 3: Prioritize Quality:
Focus on animal-based proteins for amino acid completeness. Plants have a role in a healthy diet, too, but remember that eating enough protein is key to managing hunger and calorie intake.

Step 4: Add Strategic Support:
Incorporate Bone Broth Protein Powder into your routine to support joints, connective tissue, and gut health.

Step 5: Stay Consistent:
Pay attention to your daily intake and try to stay steady and on track throughout the week.

Key Takeaways on the Ultimate Guide to Protein

Eating a high-protein diet is not just a diet trend or bodybuilding hack. It's in fact a biological necessity that's backed up by tons of recent research.

Revised guidelines are finally catching up to what our ancestors intuitively understood: when animal protein is available, it should be prioritized, or at least eaten in adequate amounts to maintain good health.

Protein helps to:

• Regulate your appetite
• Preserves muscle
• Support immunity
• Strengthen connective tissue.
• Fuel muscle recovery
• Underpin longevity

Most people today need more protein than they realize, especially with increased age, training, or body composition goals.

And the easiest way to close the gap is to build a consistent, enjoyable routine.

If you’re ready to strengthen your protein foundation, try our new Vanilla Chai or Mocha Bone Broth Protein and experience how strategic, high-quality protein support can enhance your recovery, joints, and gut health.